7 Steps to Beat Exam Stress

Some study tips to help you through:

1.    Have a revision timetable
2.    Everyone revises differently. Find out which routine suits you the best
3.    Ask for help from your teacher, parent/carer or a friend if there are things you don’t understand.
4.    Prioritise! If you think there’s too much work, and not enough time left to do it in, write down everything you need to do, and sort it into order of priority.
5.    Get plenty of Sleep
6.    Avoid Cramming the night before an exam
7.    Most importantly – Remember that the exams are not the be all and end all

A little bit of stress can be a good thing as it motivates us to knuckle down and work hard-it keeps us alert and focused. But exams can make stress levels get out of hand and too much stress over a period of time can begin to take its toll on the body. As a Pharmacist I see students on a regular basis with ailments such as psoriasis, eczema, depression, asthma and hayfever all of which can have an impact on exam performance.
The good news is that all of these symptoms can be managed once recognised and help is sought.

Psoriasis
If you have suffered from psoriasis in the past, chances are stressful times like exams will cause a flare up.
Psoriasis flares are directly related to stress. Emotionally stressful events — i.e. an important exam, a demanding job, the death of a loved one — are typical times that psoriasis symptoms make their first appearance.
Treatment
Creams and ointments that you apply to your skin can effectively treat mild to moderate psoriasis.
When the disease is more severe, creams are likely to be combined with oral medications or light therapy. Speak to your local Allcare Pharmacist for help and advice on treating your psoriasis.

Anxiety
As mentioned earlier, a little nervousness at exam time can help sharpen your mind and focus your attention. But with test anxiety, feelings of worry and self-doubt can interfere with study and exam performance.
Learn to recognise the symptoms:

•    Difficulty getting to sleep or difficulty waking up in the morning
•    Constant tiredness
•    Forgetfulness
•    Unexplained aches and pains
•    Poor appetite
•    Loss of interest in activities
•    irritability
•    Increased heart rate
•    Migraines/headaches
•    Blurred vision
•    Dizzines

Learn to recognise when you’re stressing out. A break or a chat with someone who knows the pressure you’re under will get things into perspective. If symptoms become overwhelming, ask your Pharmacist or GP for advice.

A few tips to help cope with exam anxiety:

• Eat right Eat fresh fruit and veg and have a proper breakfasts. Fuel your brain as well as your body – no one can think straight on coffee and chocolate
• Sleep well Wind down before bed and don’t revise under the duvet – your bed is a sanctuary, not a desk. Get your eight hours
• Exercise Nothing de-stresses the mind faster than physical activity, so build it into your timetable. Being a sloth makes our mind sloppy too
• Quit the bad habits Cigarettes and alcohol never stopped anyone being stressed for very long.
• The Original Bach Rescue Remedy can be used whilst studying, before, during and after an exam.  It contains 5 of the Original Bach Flower Remedies:
• Star of Bethlehem – for shock
• Rock Rose – for terror and panic
• Impatiens – for mental stress and tension
• Cherry Plum – for depression
• Clematis – for day dreaminess

Available in Allcare pharmacies nationwide. Always check with your Pharmacist before taking supplements.

Diet
Try to eat a well-balanced diet, eating at least three regular meals a day. Eat foods which will release energy slowly and are likely to have a calming effect. Food or drink high in sugar may give you instant energy, but in the long term may wind you up leaving you feeling more nervy and edgy than you did before.

Limit your consumption of caffeine particularly found in tea, coffee and fizzy soft drinks. Excess caffeine tends to heighten arousal and increases “jittery” feelings; it can also impair your concentration and may keep you awake at night.
Eating foods high in omega 3 can nourish your brain helping you to learn and concentrate better. Try to include at least two portions of fish in your diet every week

If your diet isn’t great, here are some vitamins which can help get you through exam period.

Pharmaton Capsules                   
These are appropriate when exhausted due to stress, poor diet and when vitamins and minerals supplementation is needed. Taken daily, they are clinically proven to raise vitality levels, enhancing your physical & mental well-being.
Available in Allcare pharmacies nationwide. Always check with your Pharmacist before taking supplements.

Mor-EPA    
Available in Allcare pharmacies nationwide. Always check with your Pharmacist before taking supplements.
There are a wide range of fish oils on the market in Ireland. I have chosen this particular brand as it is most popular with my patients. MorEPA has one of the highest concentrations of omega 3 at 95% per capsule. Not only will it help brain function, it is also proven to aid heart health.